140825 ~Push Press, Push Jerk, Split Jerk!

 MU Progressions Week 8

Skill:

12nmin to complete the following:

IF MU then... 1 rnd of MU Progressions then EMOM x 6 min....7 Burpees + 3 MU

IF MU Progressions... 2 rnds of MU Progressions, then 10x Kipping "Hips to Rings"'

IF Strict Pullups...See Day 1.  (Those who have hit their strict pullup, complete 1 rnd of progressions then work on Kipping progression).

Strength:

Every 90s x 10:30 complete

Push Press + Push Jerk + Split Jerk

**Base % off Split Jerk Max**

40% : 3+3+3

50%: 2+2+2

55%: 1+1+1

60%: 1+1+1

65-70%: 1+1+1 (4 sets)

Conditioning:

 "Tabata Not!"

Complete 3 Rnds for Total Reps

Clean & Jerk (135/95#)

Burpees over Bar

T2B

Wall Ball (20/14#)

Rnd 1: 50s of work 10s off

Rnd 2: 45s of work 15s off

Rnd 3: 40s of work 20s off

Cash Out:

50 Heavy Russians

50 GHD Situps

50 GHD Back Extensions

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